Cucumber cold soup with hemp oil: summer cold soup
Cucumber cold soup with hemp oil without cooking: four servings in 15 minutes, cucumber composition from the USDA database, and why the oil only goes into the bowl.
Cucumber soup is the only soup that keeps the stove cold. You need a blender, good field cucumbers, a large bunch of dill, and fifteen minutes. Hemp seed oil is added only at the end, with a teaspoon to the finished bowl, and this is not a stylistic whim: this oil consists mainly of polyunsaturated fats, which do not tolerate heating well at all. Therefore, cold soup is its natural environment, not just a convenient excuse. The flavor also benefits: the herbal, slightly nutty note of the oil enhances the dill instead of overpowering it, which cream rarely manages to do. Below you will find proportions for four servings, the order of preparation, and the cucumber composition read from the food composition database, including what is lost with the skin.
KEY INFORMATION
• A cucumber with skin is 95.2% water, 15 kcal, 147 mg of potassium, and 16.4 µg of vitamin K per 100 g (USDA, record 168409).
• After peeling, there are 7.2 µg of vitamin K left, which is less than half (USDA, record 169225).
• Olej z nasion konopi to w ponad 80% kwasy wielonienasycone, w proporcji omega-6 do omega-3 od 2:1 do 3:1 (Callaway, Euphytica, 2004).
• A tablespoon of shelled hemp seeds adds about 3 g of protein (USDA, record 170148).
Why does hemp oil go well with cold soup?
Because the cold soup never goes on the fire. Hemp seed oil consists of over 80% polyunsaturated fatty acids (Callaway, Euphytica, 2004), and these bonds oxidize the fastest when heated. In a soup served straight from the fridge, this problem does not arise at all.
The scale of the difference is visible when you compare this oil with what traditionally whitens the cold soup. Cream has a base USDA value of 19.1 g of fat per 100 g, of which 10.2 g are saturated fatty acids, and only 0.79 g are polyunsaturated (rekord 170857). The oil contains 10.5 g of the latter per 100 g (rekord 171413). Olej konopny bije oba te wyniki wielokrotnie.
It is worth honestly noting what we do not know. The smoke point of hemp oil is sometimes given in culinary descriptions as a specific number, but we have not found a publication that could be verified. Therefore, the recommendation not to fry with this oil is based on its composition, not on a measured threshold.
What does cucumber bring to this soup?
First of all, water and potassium. Cucumber with skin is 95.2% water, 15 kcal, 147 mg of potassium, and 16.4 µg of vitamin K per 100 g (USDA, rekord 168409). With 700 g of cucumbers divided into four portions, this results in a very light and highly hydrating soup.
However, there is a detail that recipes remain silent about, which changes the outcome. The database has a separate record for peeled cucumber, and the numbers look different: 96.7% water, 10 kcal, 136 mg of potassium, and only 7.2 µg of vitamin K (rekord 169225). The skin accounts for more than half of the vitamin K in cucumber. If the cucumbers are young and thin-skinned, it's worth leaving at least some of the skin, as peeling makes sense only with older and bitter specimens.
A teaspoon of hemp oil plays a practical role here. Vitamin K is fat-soluble, and the cold soup made solely from water and cucumber contains almost no fat. A portion of about 250 ml with a teaspoon of oil calculates to roughly 70 kcal, 1 g of protein, and 5 g of fat. Adding 50 g of Greek yogurt raises the protein to about 6 g and thickens the consistency.
What ingredients do you need for four portions?
Active work takes 15 minutes, cooling at least 30. The choice of cucumbers determines the flavor more than anything else: field cucumbers are pronounced and give this soup character, while greenhouse cucumbers are milder and less often bitter. Cucumbers from the peak season, namely July and August, work best. Older specimens can become bitter, so peel them and scoop out the seed cavity with a teaspoon. Use fresh dill and don't skimp on it: dried dill won't replace anything here, as the entire aroma of this soup relies on it and garlic. When it comes to oil, check the label description, as you need food-grade cold-pressed hemp seed oil, not aromatic hemp oil sold in droppers.
- 700 g of field cucumbers, about four large ones
- a large bunch of fresh dill, about 30 g
- 1 clove of garlic
- 300 ml of cold water or kefir
- a tablespoon of lemon or lime juice
- salt and pepper to taste
- 4 teaspoons of cold-pressed hemp seed oil, one for each portion
- optionally 200 g of Greek yogurt for creaminess or half an avocado for smoothness
- optionally mint, radish, and chives for decoration
How to prepare cold soup step by step?
The whole job comes down to one blending and one waiting. Plan the cooling in advance, as it is this, not the chopping, that determines the moment of serving.
- Prepare the cucumbers. Peel older cucumbers, as thick skin can be bitter; young and thin-skinned ones can be left whole. Cut into pieces. If the seed cavity is developed, slice the cucumber lengthwise and scoop it out with a spoon. Chop the dill coarsely along with the stems.
- Zblenduj. Add the cucumbers, dill, and garlic to the blender, then pour in cold water or kefir. Blend for about two minutes until smooth. Season with lemon juice, then salt and pepper to taste. Add yogurt or avocado at this stage and blend for another minute.
- Chill. Pour the soup into a pitcher and place it in the fridge for at least 30 minutes. During this time, the flavors meld: the garlic mellows, and the dill releases its aroma. You can prepare the soup in the evening and serve it the next day.
- Podaj z olejem konopnym. Pour the chilled soup into bowls and only then add a teaspoon of hemp seed oil to each. Do not pour it into the blender or the entire pitcher, as the oil tastes best when freshly added. Garnish with dill and slices of cucumber and radish.
What variations of cold soup are worth trying?
The base is neutral enough to withstand strong additions. Half a ripe avocado thrown into the blender turns the cold soup into a creamy soup and noticeably darker, while also adding monounsaturated fats to the polyunsaturated ones from the oil. Ten or fifteen mint leaves added together with dill gives the most refreshing version in the heat.
Roasted hulled hemp seeds work better as a topping than croutons. A tablespoon adds about 3 g of protein to a bowl, as the seeds contain 31.6 g per 100 g (USDA, rekord 170148). The contrast of crunchy seeds with cold, smooth soup is actually more enjoyable than the protein addition itself.
The easiest way to ruin this recipe is to serve the cold soup at room temperature. Soup eaten without chilling tastes flat and loses its purpose, as it is the cold that brings out the freshness of the cucumber. If you liked the direction of dishes where hemp oil is used cold, check out the recipe for avocado salad with hemp oil albo na cold brew z olejem konopnym. In summer, our set of ideas for grill konopny z marynatami i dodatkami.
Frequently Asked Questions
Why does hemp oil go well with cold soup?
Because the soup is not heated. Hemp seed oil consists of over 80% polyunsaturated fatty acids, with an omega-6 to omega-3 ratio of 2:1 to 3:1 (Callaway, Euphytica, 2004), and such fats do not tolerate high temperatures well. In the cold soup, they reach the bowl intact, and the herbal aroma of the oil complements the dill.
Does cucumber soup require cooking?
No, it is a no-cook soup. All you need is a blender and fifteen minutes of work, plus at least half an hour of chilling in the fridge. Cucumbers, dill, and garlic are blended with cold water or kefir. Add hemp oil only to the finished, chilled soup in the bowl, not to the blender.
Should cucumbers be peeled for the cold soup?
It depends on the cucumbers, and you lose something in the process. A cucumber with skin contains 16.4 µg of vitamin K per 100 g, while a peeled one has only 7.2 µg (USDA, records 168409 and 169225). Leave young, thin-skinned ones whole. Peel older ones, as their thick skin can be bitter and spoil the taste of the entire soup.
How many calories are in a serving of cucumber soup?
A serving of about 250 ml with a teaspoon of oil contains approximately 70 kcal, 1 g of protein, and 5 g of fat. This calculation is based on the composition of the listed ingredients, not a measurement. The cucumber itself is very low in calories, providing 15 kcal per 100 g (USDA, record 168409), so more than half of the energy in the serving comes from the oil.
How long can cucumber cold soup be stored?
Keep the soup without oil in the fridge for up to two days, although it tastes best on the first day. After that, the cucumber releases water, and the consistency separates. Add oil to each serving separately, just before serving. Freezing is not an option, as the soup loses its smoothness and becomes watery after thawing.
The article is informational and educational in nature and does not replace consultation with a doctor. If you are pregnant, breastfeeding, taking medications, or have chronic conditions, consult the use of supplements or herbs with a specialist.
Author: Michał Waluk · Opublikowano: 2026-06-02 · Aktualizacja: 2026-08-16
